Tuesday 01/10/2017
Strength Bench: 5 x 5 Core work: Tabata abs For time: 115/80-lb. thrusters, 10 reps 50 Double Unders 115/80-lb. thrusters, 8 reps 40 Double Unders 115/80-lb. thrusters, 6 reps 30 Double Unders […]
Author: CFP
Monday 01/09/2016
Strength Back Squat 6 x 6 @ 68% WOD: 5 Rounds 1 minute row for Calories 1 minute Power Cleans 135/95 1 minute Bar facing burpees 1 minute rest Keep […]
Friday 01/06/2017
WARM UP: Stretch Klarissa’s Goodbye WOD: 4RFT 5 Burpees 9 Wall Balls 20 Double Unders 10 T2B 1 Tower Run 6 Pull Ups 20 Double Unders 17 HSPU We would […]
Friday1/5/2017
Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, […]
Thursday 01/05/2017
Skill work: Kipping pull up/butterfly pull up WOD: CASH IN: 400 METER RUN 27-21-15-12-9-6 -Pull ups -Sit ups -Push ups (Push ups with 25lb plate on back) CASH OUT: 400 […]
Wednesday 01/04/2017
WARM UP: Stretch WOD: Incredible Hulk 20 MIN. AMRAP 5 Deadlifts 115/95 5 Hang Power Cleans 115/95 5 Front Squats 115/95 5 Push Press 115/95 5 Back Squats 115/95
Tuesday 01/03/2017
Warm Up: Practice Rope Climbs WOD: 3 RFT 20 Wall Balls 20/14 10 Power Cleans 135/95 20 Box Jumps 24/20 1 Rope Climb
Friday 12/30/2016
Warm Up: Stretch WOD: 100 Cal. Row 75 Push ups 50 Sit Ups 25 Power Cleans 135/95 100 DU 75 KB Swings 53/32 50 Slam Balls 30/20 25 Pistols
Thursday 12/29/2016
Warm Up: Practice double unders WOD: 12 min. AMRAP 20 Double Unders 15 Thrusters 45lb. bar 10 T2B 5 Burpees
Wednesday 12/28/2016
STRENGTH: Deadlift: 8 x 3 @ 80% of 1rm WOD: 3 ROUNDS FOR TIME 15 Deadlifts 185/135 16 KB Front Rack Lunge 53/32 17 KB Swings 53/32 Time Cap: 6 […]